Mixed Vegetable Pan with Mashed Sweet Potatoes
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(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
541
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 541 cal. | (26 %) | ||
| Protein | 11.74 g | (12 %) | ||
| Fat | 21.47 g | (19 %) | ||
| Carbohydrates | 78.41 g | (52 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
more nutritional values
| Vitamin A | 2,921.73 mg | (365,216 %) | ||
| Vitamin D | 0.84 μg | (4 %) | ||
| Vitamin E | 1.63 mg | (14 %) | ||
| Vitamin B₁ | 0.28 mg | (28 %) | ||
| Vitamin B₂ | 0.33 mg | (30 %) | ||
| Niacin | 4.37 mg | (36 %) | ||
| Vitamin B₆ | 0.63 mg | (45 %) | ||
| Folate | 54.92 μg | (18 %) | ||
| Pantothenic acid | 2.45 mg | (41 %) | ||
| Biotin | 2.54 μg | (6 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 16.64 mg | (18 %) | ||
| Potassium | 1,192.87 mg | (30 %) | ||
| Calcium | 177.03 mg | (18 %) | ||
| Magnesium | 85.46 mg | (28 %) | ||
| Iron | 2.25 mg | (15 %) | ||
| Iodine | 15.58 μg | (8 %) | ||
| Zinc | 1.49 mg | (19 %) | ||
| Saturated fatty acids | 6.16 g | |||
| Cholesterol | 17.2 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the vegetables
- 450 grams mixed Frozen vegetables
- 300 grams Corn kernel (canned)
- 1 onion
- 1 garlic clove
- 2 Tbsps olive oil
- 200 milliliters Vegetable broth
- 2 Tbsps finely chopped Basil
- 5 Tbsps Basil pesto (from a jar)
- salt
- peppers (freshly ground)
- Basil (for garnish)
Preparation steps
1.
For the mashed sweet potatoes: Rinse, peel, chop and cook sweet potatoes in salted boiling water, about 20 minutes. Drain and press through a potato ricer while still hot.
2.
Heat milk (or cream) with butter until hot. Whisk hot milk mixture with sweet potatoes until smooth. Season with salt, pepper and nutmeg.
3.
To make vegetables: Slightly thaw vegetables. Drain corn. Peel and finely chop onion and garlic.
4.
Heat olive oil in a wide pan. Add onion and garlic and cook until soft. Stir in thawed vegetables and vegetable broth. Bring to boil. Cover and simmer about 10 minutes. Stir in corn and cook until heated through.
5.
Stir minced basil and pesto into vegetables and season generously with salt and pepper. Serve with mashed sweet potatoes.
